Monday WOD – 080315

Justine

Justine at Ranch Wars 2.

WORKOUT OF THE DAY

Fitness
1. Push Jerk – 5×3, climbing, heavier than last week!

2. AMRAP 10
20 Hollow rocks
15 Hang Power Cleans 115/75
10 Burpees over bar

Performance
IN CLASS:
1. Strict Press – 5×3 @82.5%
Last set is Almost Max Effot; leave 1 in the tank.

2. AMRAP 10
20 Hollow rocks
15 Hang Power Cleans 135/95
10 Burpees over bar

BEFORE OR AFTER CLASS:
3. Deadlift – 5×3 @82.5%
Last set is Almost Max Effot; leave 1 in the tank.

4. Accessory Circuit – 3 Rounds
5 Suitcase Deadlifts – Left Arm
100ft 1-arm Farmers Carry
5 Suitcase Deadlifts – Right Arm
100ft 1-arm Farmers Carry
15 Back Extensions
15 GHD Situps
15 Supinated Barbell Rows